Disadvantages Of The Banting Diet: Why Is It Risky To Follow?

Disadvantages Of The Banting Diet

Over the period, the awareness of individuals towards healthy living has been increasing. People nowadays are opting for different types of dietary forms. The Banting diet is one such diet form that has gained popularity. Many people are opting for this dietary pattern. While this diet has proved highly beneficial for some people, it has ended up inviting many health problems for others.

This clearly shows that one approach does not fit all. There are many disadvantages associated with the Banting diet. Let’s see the purpose of this diet and the various drawbacks people experience as a result of following it.

What Is Banting Diet?

The Banting diet is a form of detailed dietary pattern which distributes the macronutrients across the diet to induce ketosis. This diet comprises 5-10% carbohydrates followed by 15-20% protein and 70-75% fats. An individual on a Banting diet cannot take sugar and gluten.

The quantity of grains and millet is reduced to the greatest possible extent. An individual draws the primary nutrients from vegetables and fruits. This diet is very scientific as it seeks to divert the energy source in the body.

Banting Diet

Our body draws its energy from carbohydrates, which are broken down to glucose by enzymes and later converted to energy in the mitochondria through respiration. In a Banting diet, this primary source of energy is changed.

Since the consumption of carbohydrates is cut down, the body draws energy by burning fats. This is a stage of ketosis. A person tends to lose weight as the fat burns. It tones the body to a great extent.

What Can You Eat In A Banting Diet?

Banting diet includes all the food items which are low in carbohydrates. It is always recommended to consume high quantities of unprocessed animal proteins such as poultry, beef, pork, eggs, fish, and mutton and non-starchy foods such as legumes and fruits.

Dairy products such as butter, ghee, hard cheeses, and yogurt are only permitted in small quantities.

Disadvantages Of The Banting Diet

While a Banting diet is beneficial in regulating weight, it has disadvantages. The diet is very challenging for beginners. There are various drawbacks and risks associated with this form of diet. The different types of issues which are associated with this form of diet have been given in the following way:

Banting Diet Disadvantages

Banting diet is very restrictive

The Banting diet is one of the most restrictive forms of dietary forms. An individual is required to adhere to a specific pattern of diet form. On a Banting diet, one cannot consume carbohydrate-rich foods such as dairy products, legumes, oils, starchy food items, gluten, sugars, and artificial sweeteners.

A person has to eliminate the consumption of whole grains and millet, including rice which are staples in one’s diet. Therefore, finding adequate food items in this diet is difficult.

Any form of evidence does not support a Banting diet

There is no evidence to prove that a Banting diet effectively loses weight. No scientific development has taken place in this regard. There is no cause-and-effect relationship between consuming a low-carb diet and weight management. Very few studies prove that a high-fat and a low-carb meal can support weight loss over time.

Not sustainable in the long run

It is not possible to continue this form of diet on a long-term basis. Consumption of less carbohydrates results in low energy in the body. Excessive consumption of fat can increase cholesterol in the long run. This can be the reason for cardiovascular problems such as stroke, cardiac arrests, and heart attacks.

Only offers short-term results

The Banting diet is commonly used for losing excess water weight in the body. It only offers short-term results and cannot be an advisable diet in the long run. It is very challenging to exclude all the food items from your daily meals and sustain merely fats and proteins. Our body needs different types of micro and macronutrients.

It is not possible to substitute each element of a balanced diet with proteins and fats. Therefore, a Banting diet is not a long-term solution as it substantially alters the balanced diet of an individual.

High in saturated fats

Saturated fats have not been considered as healthy fats by health experts. These types of fat block arteries and also result in weight gain. However, in a Banting diet, a person must draw 70% of the daily nutrition from highly saturated fats such as butter, ghee, cheese, and egg yolks. This can increase cholesterol and ultimately expose an individual to higher chances of heart-related diseases.

Increase the deficiency of nutrients

Since the body extracts most of the nutrition from merely proteins and fats, there is a higher tendency to develop nutrient deficiencies in minerals such as iron, magnesium, zinc, and phosphorus. This increases weakness and energy in the body in the long run.

Promotes intolerance towards high-carb food

Once the body has adapted to eating low-carb foods, tolerating and digesting high-carb food again is difficult. Even if a person on a Banting diet suddenly starts consuming a high-carb diet, then there is a high chance that the blood sugar levels of a person will rise as well.

Makes digestion suffer

Excessive consumption of protein and fats in a Banting diet is unsuitable for digestive health. It can cause constipation and a toxic gut. Removing fruits and vegetables can reduce the quantity of fiber in the body. Proteins take time to digest and are not very easy on the stomach.

Fats may get deposited in the tissues and remain undigested for long. This may become a reason for various gastrointestinal problems.

Does not promote sustainable weight loss

The Banting diet helps lose weight, but at the same time, it is not feasible to sustain the lost weight over a long period. This is because the Banting diet does not improve metabolism, which is essential to losing weight. This diet weakens the metabolism, and the moment one switches back to the ordinary diet, the weight shoots up.

Costly enough

It is not an affordable option for many people. It is instead categorized as an expensive form of diet. The dietary products suitable for a Banting diet are costly. An individual consumes protein mainly from fruits such as avocados, raspberries, blueberries, and strawberries and various animal proteins such as chicken, meat, eggs, and mutton.

All of these products are very expensive. They are not fulfilling, and a person craves more quantity. Therefore, this form of diet turns out to be very expensive for most people.

Should The Banting Diet Be Ignored Entirely?

The Banting diet indeed has many health benefits. However, regarding the side effects and disadvantages discussed, it is essential to note that a balance must be made. This balance must concern the period and duration for which this diet is followed.

If a person practices this form of diet for a limited duration and at the same time follows the instructions of the medical practitioner, then the chances of these side effects will indeed reduce. This is the best trick to extract the maximum benefits from this diet.

Final Thoughts

With all the information above, the Banting diet has some major disadvantages and can cause negative effects on health. But the abovementioned side effects will only prevail if the diet duration is unchecked and an individual haphazardly consumes high-fat and low-carb food items.

It is also necessary to get oneself tested frequently while following the Banting diet to eliminate the chances of any side effects. This is the best way to monitor a diet’s progress and improve the results.


1. What are the most common sources of fat in the Banting diet?

Butter, ghee, and processed cheese are the most common fat sources in the Banting diet. In addition, egg yolks have the highest proportion of unsaturated fats.

2. What is the percentage of proteins in the Banting diet?

Proteins are the second most crucial component of a Banting diet, which must be consumed. These proteins ideally comprise 15-20% of the daily nutrition consumed.

3. Can children below the age of 18 undertake a Banting diet?

Only adults above 18 are permitted to undertake a Banting diet. Children under 18 are not allowed to undertake Banting unless recommended by doctors.

4. What is the minimum time to witness results while undertaking a Banting diet?

The body takes around 4 weeks to respond to the Banting diet. The process of ketosis kickstarts during this interval.

5. How much weight can be lost on a Banting diet at the very least?

The minimum weight that can be lost with a Banting diet is around 10-20 pounds. It, however, varies from person to person.

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